a. 5x3 reps @ 75-95% of 1RM snatch weight of (choose between):
Snatch pull (to work on maintaining back angle from the ground)
Snatch high pull (to work on hitting full hip extension)
Snatch balance (to work on dropping quickly under the bar)
Full snatch with a 3-pause at the bottom (to work on stabilizing the catch)
b. Finish the strength portion with 3-6 well-executed snatches at 65% of your last 1RM. Pause at the bottom.
100 air squats
100 RKB swings (24/20)
EMOM: 3 burpees (start with burpees)
75 air squats
75 RKB swings
EMOM: 3 squat thrusts (start with squat thrusts)
Single-arm KB Waiter's walk 3 x down+back (each side)
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